Raisin Your Nutrition

– A blog about the energy benefits of raisins –

Golden Fruit Salad — or Sundae!

What makes this salad golden? Sweet-tangy golden raisins and summer fruits – peaches, nectarines, mango, strawberries, with a zing of crystallized ginger. The golden raisins are mini hits of natural sweetness in this mélange of golden sunset hues.

A touch of lime juice and honey makes a luscious glistening fruit salad, or fresh and tangy ice cream sundae topping. Alternatively, serve with plain yogurt, a dollop of crème fraiche, or over hot oatmeal. The ginger and raisins hint of chutney flavors, so try it over hot curry too!

You may be surprised to know golden raisins, (sultanas if you’re in England), are the same grape variety as natural dark raisins. On the vine, both grapes are a golden-greenish color; the difference is in processing. Golden raisins are treated with sulfur dioxide to retain the bright golden color, then dried indoors in dehydrators instead of the sunshine. Golden raisins have the same natural sugars, fiber and potassium that rate a ‘sweet spot’ in a healthy diet.

For the salad, slice the fruit in bite-size pieces. For the sundae topping (or chutney), dice the fruit about the size of raisins so pieces spill over the scoop of ice cream and several fruits are in each bite. Have fun with your choice of fruits and the versatility of Golden Fruit Salad!

About The Author

SUZANNE NELSON, ScD, RDN

Dr. Nelson recently joined the staff of Bryn Athyn College in Pennsylvania as a nutrition and wellness advisor and sports nutritionist. Previously, she was the Director of Sports Performance Nutrition in the athletic department at the University of California, Berkeley. While in California, she was the team nutritionist for the San Francisco 49ers and provided nutrition consultation to the San Francisco Giants and Golden State Warriors. In addition, Dr. Nelson has advised elite amateur athletes at the national, world, and Olympic level. She is a nationally known speaker in sports nutrition and is the author/editor of several books and numerous scientific journal articles.
Dr. Nelson is the Nutrition and Health Advisor for Sun-Maid.